EOD ~Primal Sweat Box

Today’s EOD (Exercise of the Day) tastes very good sandwiched between a mile run (for time) and a 500 meter row (for time), but really, you can warm up and cool down any way you want.

wall-ball-shots

I skirted this one in a racquet-ball court, but as long as you have high walls and a floor, you can do this anywhere. Variation is your friend, so like any good friend, abuse him. The reps below are base numbers. Try for 25 of each. If you have money for a cab, go for 100 of each. (You probably won’t be driving after 3 x 300 for time, but hey, maybe you already have the shoulder girth of an angry Bruce Banner, in which case, you can politely request a courtesy driver.)

  • 10 Medicine Ball Wall Shots, Low (approximately chest level)
  • 10 Burpees
  • Bear crawl across the court & back
  • 10 Medicine Ball Wall Shots, Medium (2-4 feet over head level)
  • 10 Burpees
  • Bear crawl across the court & back
  • 10 Medicine Ball Wall Shots, High (at least double your height)
  • 10 Burpees
  • Bear crawl across the court & back

This EOD, like the warmup & cool down suggested above, should be completed for time.

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